A Nutritional Weight-Loss Protocol

Dr. Family says that there is no simple way to meaningful, sustained weight loss.  There are many factors that affect our weight and general health.  The following protocol, if followed, will lead to a healthier weight — and better health in general.

Lifestyle Recommendations:

  1. Practice good sleep habits by getting between 7-8 hours of sleep a night.
  2. Avoid smoking and alcohol consumption.
  3. Avoid stress and extra obligations.
  4. Engage in regular aerobic exercise such as walking, running, cycling, hiking, and swimming.  Be sure to include the most important activity, weight training, for increasing lean body mass.

Dietary Recommendations:

  1. Drink at least 8 glasses of purified water daily.
  2. Limit soda intake to diet soda and seltzer water.
  3. Replace sugar with polyol or xylitol sugar.
  4. Avoid white flour and all refined carbohydrates.
  5. Get a balance of Omega 3 oils (flax oil, fish oils) and omega 9 oils (olive oil, olives, almonds, hazelnuts, and avocados) while avoiding corn oil, safflower oil, sunflower oil and soybean oil.
  6. Eat three meals a day with protein at every meal including eggs, fish, chicken and lean meat.
  7. Avoid margarine, all hydrogenated oil and fried foods.
  8. Eat 3-5 servings of fresh fruits and vegetables daily OR add 1-2 heaping tablespoons of your favorite powdered greens to your favorite drink daily.

Supplement Recommendations:

In addition to the core nutrient program recommended by your Health Care Professional and/or from the results of the most recent Designs for health Metabolic Profile:

Weight Loss Support:

Inflammatone and AllerGzyme: 1 or 2 caps after each meal.

For additional support, especially if leptin/insulin resistant: CLA: 3-4 softgels per day.

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